Achieving Six-Pack Abs: Weight Routine

Hey, if she can do it I sure can!

This weights routine in my Achieving Six-Pack Abs program is going to be broken up into, initially, 12 weeks. Once the first 12 weeks are over I will re-evaluate what I've done.

I took some advice from Google+ and looked on bodybuilding.com. They have a segment that is called "The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!"

The name is kind of cheesy and infomercial-ish but the information is really interesting. I plan to do this 12-week program without a gym membership and without taking any supplements. The website recommends all these powders and things that will help burn fat quicker etc. 

However, I'm really picky about what I put into my body and I doubt most of that stuff is vegan. Plus, I don't have a gym membership and don't want to purchase one. So I will have to tweak some exercises by making them body weight/free weight friendly.

The main overview of the program is to lift heavy weights. Starting in weeks 1-4 you perform 3 sets of 8-12 reps for each exercise. Meaning that if you can do more than 12 reps, you need to add more weight and alternatively if you can't do 8 reps you need to take off some weight.

In addition, there is a part of the program called "Stubborn Fat Protocol" which is just a fancy way to say HIIT (high intensity interval training). I plan to do 10-15 minutes of HIIT followed by 15-30 minutes of low-intensity cardio. During weeks 1-4 I will do HIIT twice a week.

On days that I can't run (because of weather, for example) I will incorporate some of the ZuskaLight videos or anything else I find on the web that allows me to do HIIT inside the house.

I also would like to keep up my running endurance. So once or twice a week I will do a normal long run. So anything up to an hour and more. I haven't decided whether I will focus on distance for those runs or not yet.

So here is what a typical week will look like for the month of October:

Monday -- weights upper body, abs, back exercises 

Tuesday -- weights lower body, long run

Wednesday -- HIIT, abs, back

Thursday -- weights upper body, long run

Friday -- weights lower body, abs, back, some kind of run

Saturday -- HIIT

Sunday -- REST

To give some examples of the types of exercises I will do for the upper body here's a list. 

I will be doing modified versions (again, so they are body weight/free weight friendly) of:

• bench press
• bent over barbell row
• dumbbell shoulder press
• skull crushers
• barbell curl
• dips
• pull ups (reverse row instead)
• lateral raises
• tricep push-downs
• cable curls

After the first week, which will be October 7th, I will post a reflection post. Then I will post after each month. The next abdominal picture for my photo diary will be on October 31st. So I hope to have some improvements!

December Goals

Googleimages

I feel like I just made my November goals. Seriously, this year is winding down fast! I don't have any regrets for the month of November though. I did as much as I could. 

Yet, I still haven't gotten to my foot exercises. At work I read an interesting blog post about another runner who has to have a boot on her foot! This scared me a bit because her foot pain started out a lot like mine. 

You remember right? 

My foot hasn't been hurting at all. But reading that article was a wake up call. I can't afford any injuries right now. I'm working my body hard so I need to baby it a bit more.

I'm trying! 

Other than that I stayed on track. Tonight I have a group weight training class that I've been wanting to try since I got this gym membership. 

Well, on track training wise. As you know I've been super lazy where my hair is concerned.

Anyway, here's a few things I'm thinking about for December:

1. READ THE BLOGS I'M SUBSCRIBED TO. Honestly, it's been over a month since I could really sit down and see what everyone has been up to. I'm so focused on work, training, family life etc. like everyone else, that some things are placed on the back burner. This is one of those things. So I'm going to make an effort to start re-connecting with all you lovely people.
2. Find some different running routes. I did 16 miles on Sunday and it hit me: my running route is getting super boring. I did Fartlek this week just to break it up. But I won't be able to on Thursday so it's boring running route again. Chema has scoped out some interesting places while riding his bike. So I'm thinking I might check it out on Saturday in preparation for my long run Sunday. I only have 6 miles to run anyway. So it's a good time to check it out. I want to be prepared for my 18 miles December 11th. Only 2 weeks away.
3. Get my license. I need independence people! I've been driving around a lot lately and I feel completely ready for that part of the test. Now I just need to start studying the DMV book. Everyone keeps telling me it's "common sense." Yes it is to an extent. But they ask a lot of technical stuff too. I took the practice exam online and, yea, if it was the real one I'd still be without my license. My goal is before Christmas, and definitely before the New Year. Wish me luck!
4. Get back on track with weight training. This week I've been catching up. However, it's been about 2-3 weeks since I've dedicated a whole workout session to weights. The proof is how sore my body feels right now after just 1 day.
5. Connect with my Spain (and US) friends and family. I suck at staying in touch. This month, especially with the Christmas holiday, I want to re-connect with people. Maybe I'll be ambitious and send out Christmas cards! Maybe, I said.

That's about it. I'm trying to think of something else that I want to focus on but there's nothing really. Of course I want to try and incorporate my foot exercises and Fartlek a lot more, in general.

I set these mini goals just to keep myself motivated. Honestly, I'm doing well. I didn't slack even a bit last week and even ran Thanksgiving morning. So I'm proud of myself. Hopefully next month will be another productive month.

What are your goals for December?

Randomness

I am officially a gym-goer! I got my membership yesterday. Actually, speaking of the gym yesterday...

I FINALLY TRIED ZUMBA!!

It was hilarious because as you all know my mom has been wanting me to go with her for weeks. For some reason or another we haven't been able to go. Well, yesterday was the day.

My mom actually thought the class was Sha'bam. We walk in and I see a different teacher so already I'm suspicious. My suspicions were realized when the instructor turned around with a t-shirt that said "Zumba" on it.

I turn to my mom and tell her: "Um, I think this is Zumba". My mom says: "Oh" and shrugs. So we stay. I'm thinking that it's a good thing because she's wanted to try it for some time.

We are in there doing the steps for about ten minutes and my mom turns to me and says: "I'm ready to go!". Yes, I almost fell to the floor laughing! Here I was apprehensive about it and my mom wanted to give up after 10 minutes! Of course I didn't let her. We stuck it out for the entire 60 minutes.

Really, it's understandable why my mom wanted to leave.

• The room was RIDICULOUSLY CROWDED
• Everyone, but us, knew how to do the steps
• The instructor was hyper-active and didn't teach us how to do the steps before she started
• There was a lot of booty shaking. My mom is not a booty shaker.

Overall, it was a pretty hilarious situation. I should have taken pictures of my mother's "stank face" because she had it the entire class! Personally, I think it's OK. Would I do it again? Probably not. Mainly because it's not enough of a workout for me. I do give it some credit though because there is a lot of jumping around. But I'd rather do body combat or Sha'bam or body pump. So, yea, that's Zumba.

[We went to the gym today and my mom had her appointment with the personal trainer. I did weights after a warm up on the elliptical. Wednesday we had a rest day so tomorrow morning we are hitting a class to make up for it. Then running for me on Sunday followed by Sha'bam!]

In other news I'm trying to re-work my diet a bit. I typically don't eat anything before a run. If I do I feel nauseous. It doesn't matter if I wait 3 hours after I eat. For that reason I typically like to run in the morning. I eat breakfast after I run.

This week I've been incorporating Cliff Bars into my eating regimen. Last week I bought some vitamins and I have to take them with food. Usually I eat half the Cliff Bar and then have my normal breakfast after I run. So far so good.

Anyone have any suggestions on what to eat (and what not to eat) before a run? Or any suggestions on how I can train my stomach so that I don't feel queasy when I do eat?

In an entirely non-related note, I decorated my mom's house for Halloween! This is definitely the first time it's ever been decorated. Ok, my younger brother and Chema helped too. Marvel in the magnificence that is scary stuff. 

(Hey, I haven't been able to celebrate Halloween for 4 years so I'm into it this year).

This was my vision and my favorite part.

Clearly, my brother's idea.

We all helped with this one but Chema did the hard stuff.

This was a brother and sister colaboration.

This was my mom's idea!

I can't wait to give out candy to all the little trick-or-treaters!

Training and Hair Updates

I was completely lazy this weekend and did not wash my hair. That's why I didn't post. But this is how I wore my hair Friday to work and this weekend:

I love hats! My mom made me this one for me. I need more in other colors.

Sunday made it Week 20 in my HHCJ. There haven't been many changes in my routine, which is probably why I haven't done a formal update in awhile. I FINALLY picked up my protein treatment. I'll use it next week and let you all know how I like it.

Even though I didn't wash last night I still prepped it before going to bed so it wasn't a dry mess in the morning. 

• I put my hair in sections and sprayed it with a mixture of water, aloe vera juice, and rosemary essential oil. 
• After that I applied my Bear Fruit Hair Desert Moisture Leave-in Conditioner and then sealed with olive oil.
• I twisted up each section and then put on my scarf and satin bonnet. In the morning to refresh my hair I just applied some of my Shea Moisture Milk. 

I LOVE this stuff and will definitely buy more. It's so nice and creamy and makes my hair feel super soft. I put my hair in a simple bun, gelled down the sides, and twisted my bangs. No, I didn't take any pics of that because it was nothing special. :)

In about 3 week or so I'll be at 6 MONTHS! Time goes by so fast. Interestingly, that's when I run my half-marathon, which brings us to the training update.

I'll talk more about my preparation and thoughts for the half-marathon (November 6th) next week.

I just want to say: MY FOOT IS HEALED!! I ran 8 miles on Sunday (instead of the 10) only because I didn't want to push myself too hard. But I felt fine. Perfect. No pain whatsoever. It took me 60 minutes.

So next week I will run 12 miles and the week after 10 miles and then I have the half-marathon.

My foot has NOT been hurting at all during this time. 

I just felt like my body would thank me for taking some "time off" from running. I've been running three times a week but not surpassing 30 minutes for the past two weeks.

I'm itching to start doing some real miles! So come November I'll be in perfect shape to start re-incorporating my speed training (Fartlek) and my 12+ miles.

This is how the week is shaping up:

Today

Had my weekly walk with my brother. I'm opting not to do my weight training because I'm a bit tired. If I do go to the gym with my mom this evening I'll just do the static bike for 30 minutes and maybe some arm exercises.

Tuesday

Run 20-30 minutes, abs

Wednesday

Weight training and maybe a gym class (body combat!). This is supposed to be my last day but if you check out my post on Love Life Project I'm debating whether or not to purchase a gym membership!

Thursday

Run 20-30 minutes, abs (and gym with my mom if I do decide to purchase a membership)

Friday

Weight training

Saturday

Rest day

Sunday

12 miles (roughly 90 minutes)

This week I figured I'd try to do weights on the days I don't run. See how my body feels, switch it up a bit.

Have an active and productive week everyone!

Just A Quicky

I know, I was supposed to post Wednesday to let you all know how the foot (and Zumba) went. Yesterday, I was supposed to post a recipe and today I was supposed to post a completely different post. 

  

Hey, life happens is all I can say.

 My foot still feels great!

I ran at the gym yesterday. My mom wanted to do Zumba (as you all know) but the class at 730pm was too late for her. I would've done cycling (or spinning) instead, but we got there too late. 

You have to sign up 30 minutes before because it fills up fast. But I had a meeting in another city and my mom takes forever to get ready...so it didn't happen.

Instead, I ran for 25 minutes and the bike for 5 minutes and my mom did the bike. It was nice and low key because, believe it or not, I was still sore from body combat! That class is no joke! My mom definitely wants to take the class again next week.

She ended up getting a membership. I got 8 extra free days! So it worked out for us both. I have until the 12th of October. 

I'm happy with that. That'll give me enough time to try out more classes and be moral support for my mom as she starts her membership.

Actually, she has her first personal training session on Monday! Go her!

Anyway, I'm contemplating whether to run tomorrow or have a rest day. We went to the gym today and I helped my mom on the machines. She wanted to work her arms and legs. I did a bit but it wasn't really a workout for me. We shall see.

Other than that I will try to do the recipe this weekend if I can. No promises though.

Have a good weekend!

New surroundings: pros and cons

PROS:

It is a beautiful place! 

It's like a city placed in nature, instead of the other way around. Whenever I walk around I feel like an animal will jump out. Sadly, there's always some form of roadkill in the street.

The hubby saw some deer last week and there's always rabbits or something hopping about. There's a lake behind my mom's house so we're in constant view of ducks, geese, turtles and fish. 

We're only on the 3rd week so I don't know the "ins and outs" yet. Like where the good trails and paths are to walk around. It'll take some investigating but I'm excited about it! Plus, there are tons of running groups, events, and mini races (5Ks) around for me to get involved in.

CONS:

The negatives are ALL related to running, unfortunately. 

• I have to adjust to running on asphalt

• I have to do interval training next week and have no idea where to go! (More on that later)

• I need a static bike

• I need a mat to do my weight training on (my mother has carpet! EEEEW!)

• I have to find a gym/get my membership to the gym here figured out

• MY FOOT STILL HURTS!

• I need a car but I don't have a license. Hence, no way to get to all the cool running groups and events. It's sad, but before you judge let me just say it's because of circumstances. I never took driver's ed in high school. I then went to college for four years and never needed to drive. I'm from a big city (Boston) where public transportation is fabulous. So I never needed a license. When I graduated from college I went immediately abroad where I lived for 4 years. So, I never needed a license. Now I'm in the wilderness that is North Carolina and I need not only a license, but a car! Go figure.

Anyway, I keep telling myself that it hasn't even been a month yet. I know, I know. But when you're focused on something and then it gets interrupted...it stinks. Things will work themselves out but I'm impatient and hoping it isn't a detriment to my training.

Fitness Tip: Do what you like

Taken from googleimages

Always do what YOU like!!

It sounds simple but many people engage in exercise programs out of some form of obligation. They may want to lose weight, get healthy, do a competition...which are all worthy enterprises. Nothing wrong with that. But you will not reach these goals if you don't do what YOU like! 

I always talk about running because that's what I like! Because I like it, I research a lot about it and want to get other people excited about it too. I know nothing about riding bikes, for example, so I don't write anything about bike riding. However, my husband loves riding his mountain bike. So he does that. I can't get him to run with me because he doesn't like running. I'm okay with that. I would like him to ride his bike more though.  

Whatever you like, do it and stick with it.

I have a student who bought a gym membership. He's trying to lose the 20 pounds he gained after leaving college. He goes out of obligation. Sometimes he goes running but he goes out of obligation. He hasn't been to the gym, or running, in more than 3 months! 

What he loves to play is tennis. Granted, tennis is an activity that's hard to do solo. But I say grab your racket and a wall and start hitting it around. Maybe do some sprinting on the court and some side shuffles to get your heart rate up if no friend is around. Join a tennis club maybe.

Bottom line: if you don't like it, you won't do it.

The most important thing is to be active. So play a sport or take a class and switch it up! Be proactive about keeping yourself interested. Boredom is an athlete's nightmare! Activities that you can do in pairs or a group are always more attractive. 

But deep down YOU HAVE TO WANT IT. Or you won't stick with it.

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health